You’ve been staring at your notes for hours, and you can’t focus on a single word. That’s not just nerves — that’s your brain’s stress response system in action. When you feel pressure, your amygdala, the brain’s emotion center, sends a distress signal to the hypothalamus, which activates your sympathetic nervous system, triggering the release of stress hormones like epinephrine (known as adrenaline) and cortisol into your bloodstream. These chemicals speed up your heartbeat, so more blood goes to the muscles. Extra oxygen is sent ot the brain, increasing alertness. This triggers the fight or flight response, which is your body’s way of preparing to face a threat, even if it’s just a math exam.

A little stress can actually help. Psychologists call this eustress, or good stress, which improves focus and motivation. But chronic stress — too much stress for too long — can do the opposite, with persistent surges in epinephrine damaging blood vessels and arteries and raising the risk of heart attacks and strokes. Elevated cortisol levels inadvertently lead to the buildup of fat tissue and weight gain. While this stress may be beneficial in the moment, over time, chronic stress can severely impact your health.

The key is finding balance. Techniques like deep breathing (which activates the parasympathetic nervous system) and mindful breaks can calm your body’s alarm system. Exercise, like taking a short walk, helps relieve muscle tension and deepen your breathing. Next time you feel your pulse rising before a test, remember: your body isn’t betraying you. It’s trying to help.

References:

Understanding the stress response. Harvard Health. (2024, April 3). https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response